Dumbbell Lunge vs Hip Thrust Strength Standards
Compare your dumbbell lunge and hip thrust against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see your estimated one-rep maxes, strength levels, next targets, and which lift you should prioritize.
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use a controlled forward or reverse dumbbell lunge using two matched dumbbells, full depth, stable foot placement, and full standing return and a barbell hip thrust with the upper back supported on a bench, a consistent bottom position, and a controlled full hip lockout. You can enter either lift in pounds or kilograms. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Dumbbell Lunge vs Hip Thrust Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the dumbbell lunge and hip thrust to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your dumbbell lunge and hip thrust.
Choose the men’s or women’s table, find your bodyweight or the closest listed row, then read across to Novice, Intermediate, Advanced, or Elite. Every entry shows Dumbbell Lunge / Hip Thrust, with pounds first and kilograms underneath. For a result based on your exact bodyweight and recent sets, use the calculator above; you do not need to test either true one-rep max.
Men’s Dumbbell Lunge vs Hip Thrust Standards
How to read the table: The first number is Dumbbell Lunge; the second is Hip Thrust. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 62 / 126 lb 28.1 / 57.2 kg | 92 / 182 lb 41.7 / 82.6 kg | 129 / 252 lb 58.5 / 114.3 kg | 171 / 336 lb 77.6 / 152.4 kg |
| 130 lb 59 kg | 65 / 133 lb 29.5 / 60.3 kg | 97 / 192 lb 44 / 87.1 kg | 136 / 266 lb 61.7 / 120.7 kg | 180 / 354 lb 81.6 / 160.6 kg |
| 140 lb 63.5 kg | 69 / 140 lb 31.3 / 63.5 kg | 102 / 202 lb 46.3 / 91.6 kg | 143 / 279 lb 64.9 / 126.6 kg | 189 / 372 lb 85.7 / 168.7 kg |
| 150 lb 68 kg | 72 / 146 lb 32.7 / 66.2 kg | 107 / 211 lb 48.5 / 95.7 kg | 149 / 292 lb 67.6 / 132.4 kg | 198 / 390 lb 89.8 / 176.9 kg |
| 160 lb 72.6 kg | 75 / 152 lb 34 / 68.9 kg | 111 / 220 lb 50.3 / 99.8 kg | 156 / 305 lb 70.8 / 138.3 kg | 207 / 407 lb 93.9 / 184.6 kg |
| 170 lb 77.1 kg | 78 / 159 lb 35.4 / 72.1 kg | 116 / 229 lb 52.6 / 103.9 kg | 162 / 318 lb 73.5 / 144.2 kg | 215 / 423 lb 97.5 / 191.9 kg |
| 180 lb 81.6 kg | 81 / 165 lb 36.7 / 74.8 kg | 121 / 238 lb 54.9 / 108 kg | 169 / 330 lb 76.7 / 149.7 kg | 224 / 440 lb 101.6 / 199.6 kg |
| 190 lb 86.2 kg | 84 / 171 lb 38.1 / 77.6 kg | 125 / 247 lb 56.7 / 112 kg | 175 / 342 lb 79.4 / 155.1 kg | 232 / 456 lb 105.2 / 206.8 kg |
| 200 lb 90.7 kg | 87 / 177 lb 39.5 / 80.3 kg | 129 / 256 lb 58.5 / 116.1 kg | 181 / 354 lb 82.1 / 160.6 kg | 240 / 472 lb 108.9 / 214.1 kg |
| 210 lb 95.3 kg | 90 / 183 lb 40.8 / 83 kg | 134 / 264 lb 60.8 / 119.7 kg | 187 / 366 lb 84.8 / 166 kg | 248 / 487 lb 112.5 / 220.9 kg |
| 220 lb 99.8 kg | 93 / 189 lb 42.2 / 85.7 kg | 138 / 272 lb 62.6 / 123.4 kg | 193 / 377 lb 87.5 / 171 kg | 256 / 503 lb 116.1 / 228.2 kg |
| 230 lb 104.3 kg | 95 / 194 lb 43.1 / 88 kg | 142 / 281 lb 64.4 / 127.5 kg | 199 / 388 lb 90.3 / 176 kg | 264 / 518 lb 119.7 / 235 kg |
| 240 lb 108.9 kg | 98 / 200 lb 44.5 / 90.7 kg | 146 / 289 lb 66.2 / 131.1 kg | 204 / 400 lb 92.5 / 181.4 kg | 271 / 533 lb 122.9 / 241.8 kg |
| 250 lb 113.4 kg | 101 / 205 lb 45.8 / 93 kg | 150 / 297 lb 68 / 134.7 kg | 210 / 411 lb 95.3 / 186.4 kg | 279 / 548 lb 126.6 / 248.6 kg |
| 260 lb 117.9 kg | 104 / 211 lb 47.2 / 95.7 kg | 154 / 304 lb 69.9 / 137.9 kg | 216 / 422 lb 98 / 191.4 kg | 286 / 562 lb 129.7 / 254.9 kg |
| 270 lb 122.5 kg | 106 / 216 lb 48.1 / 98 kg | 158 / 312 lb 71.7 / 141.5 kg | 221 / 432 lb 100.2 / 196 kg | 293 / 576 lb 132.9 / 261.3 kg |
| 280 lb 127 kg | 109 / 221 lb 49.4 / 100.2 kg | 162 / 320 lb 73.5 / 145.1 kg | 227 / 443 lb 103 / 200.9 kg | 300 / 591 lb 136.1 / 268.1 kg |
| 290 lb 131.5 kg | 111 / 227 lb 50.3 / 103 kg | 166 / 327 lb 75.3 / 148.3 kg | 232 / 453 lb 105.2 / 205.5 kg | 308 / 604 lb 139.7 / 274 kg |
| 300 lb 136.1 kg | 114 / 232 lb 51.7 / 105.2 kg | 169 / 335 lb 76.7 / 152 kg | 237 / 464 lb 107.5 / 210.5 kg | 315 / 618 lb 142.9 / 280.3 kg |
Women’s Dumbbell Lunge vs Hip Thrust Standards
How to read the table: The first number is Dumbbell Lunge; the second is Hip Thrust. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 38 / 126 lb 17.2 / 57.2 kg | 57 / 183 lb 25.9 / 83 kg | 82 / 252 lb 37.2 / 114.3 kg | 112 / 332 lb 50.8 / 150.6 kg |
| 110 lb 49.9 kg | 41 / 134 lb 18.6 / 60.8 kg | 61 / 195 lb 27.7 / 88.5 kg | 87 / 268 lb 39.5 / 121.6 kg | 120 / 354 lb 54.4 / 160.6 kg |
| 120 lb 54.4 kg | 43 / 142 lb 19.5 / 64.4 kg | 65 / 207 lb 29.5 / 93.9 kg | 92 / 284 lb 41.7 / 128.8 kg | 127 / 375 lb 57.6 / 170.1 kg |
| 130 lb 59 kg | 45 / 150 lb 20.4 / 68 kg | 68 / 218 lb 30.8 / 98.9 kg | 97 / 300 lb 44 / 136.1 kg | 134 / 395 lb 60.8 / 179.2 kg |
| 140 lb 63.5 kg | 48 / 158 lb 21.8 / 71.7 kg | 72 / 229 lb 32.7 / 103.9 kg | 102 / 315 lb 46.3 / 142.9 kg | 140 / 415 lb 63.5 / 188.2 kg |
| 150 lb 68 kg | 50 / 165 lb 22.7 / 74.8 kg | 75 / 240 lb 34 / 108.9 kg | 107 / 330 lb 48.5 / 149.7 kg | 147 / 435 lb 66.7 / 197.3 kg |
| 160 lb 72.6 kg | 52 / 172 lb 23.6 / 78 kg | 78 / 251 lb 35.4 / 113.9 kg | 112 / 345 lb 50.8 / 156.5 kg | 153 / 454 lb 69.4 / 205.9 kg |
| 170 lb 77.1 kg | 54 / 179 lb 24.5 / 81.2 kg | 82 / 261 lb 37.2 / 118.4 kg | 116 / 359 lb 52.6 / 162.8 kg | 160 / 473 lb 72.6 / 214.5 kg |
| 180 lb 81.6 kg | 56 / 186 lb 25.4 / 84.4 kg | 85 / 271 lb 38.6 / 122.9 kg | 121 / 373 lb 54.9 / 169.2 kg | 166 / 491 lb 75.3 / 222.7 kg |
| 190 lb 86.2 kg | 59 / 193 lb 26.8 / 87.5 kg | 88 / 281 lb 39.9 / 127.5 kg | 125 / 386 lb 56.7 / 175.1 kg | 172 / 509 lb 78 / 230.9 kg |
| 200 lb 90.7 kg | 61 / 200 lb 27.7 / 90.7 kg | 91 / 291 lb 41.3 / 132 kg | 130 / 400 lb 59 / 181.4 kg | 178 / 527 lb 80.7 / 239 kg |
| 210 lb 95.3 kg | 63 / 206 lb 28.6 / 93.4 kg | 94 / 300 lb 42.6 / 136.1 kg | 134 / 413 lb 60.8 / 187.3 kg | 184 / 544 lb 83.5 / 246.8 kg |
| 220 lb 99.8 kg | 65 / 213 lb 29.5 / 96.6 kg | 97 / 310 lb 44 / 140.6 kg | 138 / 426 lb 62.6 / 193.2 kg | 190 / 562 lb 86.2 / 254.9 kg |
| 230 lb 104.3 kg | 66 / 219 lb 29.9 / 99.3 kg | 100 / 319 lb 45.4 / 144.7 kg | 142 / 439 lb 64.4 / 199.1 kg | 195 / 578 lb 88.5 / 262.2 kg |
| 240 lb 108.9 kg | 68 / 226 lb 30.8 / 102.5 kg | 103 / 328 lb 46.7 / 148.8 kg | 146 / 451 lb 66.2 / 204.6 kg | 201 / 595 lb 91.2 / 269.9 kg |
How Your Dumbbell Lunge vs Hip Thrust Result Is Calculated
The calculator estimates each max, rates it against the standards for that exercise and bodyweight, then compares the two ratings. Here is the complete process.
1. Estimate a one-rep max from each set
For one rep, it uses the weight entered. For 2–12 reps, it runs both formulas and keeps the lower, less aggressive estimate.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
A published back-squat study supports estimated-max prediction under its study conditions. It does not independently validate every exercise or population used by this comparison. Estimates are more dependable from clean, difficult, lower-rep sets. See the Back-squat formula validation study and Published discussion of back-squat one-rep-max prediction research.
2. Find the dumbbell lunge strength level
The standards use the sex-specific combined-load thresholds from the individual Dumbbell Lunge tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so larger lifters are expected to lunge more load without requiring strength to increase pound for pound.
3. Find the hip thrust strength level
The hip thrust standards use the sex-specific standards from the individual Hip Thrust tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so heavier lifters are expected to thrust more total weight without requiring strength to increase pound for pound.
4. Compare the two results
Each max receives a level from Beginner through Elite. The lower-level lift is the priority. If the levels match, a priority appears only when one lift is at least 10 points farther from its next level. Otherwise, the result is Balanced.
The result shows which lift ranks lower, not why. Technique, fatigue, training history, and set quality can affect it. Age range is recorded anonymously but does not change the standards.
| Stage | What happens |
|---|---|
| Estimate each max | Use the entered weight for 1 rep; for 2–12 reps, keep the lower formula result. |
| Rate the dumbbell lunge | Use combined-dumbbell estimated max and adjust targets with the two-thirds rule. |
| Rate the hip thrust | Adjust hip thrust targets to exact bodyweight with the two-thirds rule. |
| Compare different levels | Name the lower-level lift as the priority. |
| Compare matching levels | Use Balanced unless the difference in progress toward the next level reaches 10 points. |
Use the calculator above to see both estimated maxes, strength levels, the priority or Balanced result, and both next-level targets.
How Men’s Dumbbell Lunge and Hip Thrust Standards Differ
How to read both charts: Choose a strength level, find bodyweight along the bottom, and follow that level’s line. Zero means the two standards are equal. Above zero means the hip thrust standard is higher; below zero means the dumbbell lunge standard is higher. On a phone, swipe the chart left and right to inspect the full-size lines and labels. The tables provide the exact pounds and kilograms.
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
74.8 → 137.4 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the hip thrust standard minus the dumbbell lunge standard. A plus sign means the hip thrust standard is higher. A minus sign means the dumbbell lunge standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +64 lb +29.1 kg | +90 lb +40.9 kg | +123 lb +55.8 kg | +165 lb +74.8 kg |
| 130 lb 59 kg | +68 lb +30.8 kg | +95 lb +43.1 kg | +130 lb +59 kg | +174 lb +79 kg |
| 140 lb 63.5 kg | +71 lb +32.2 kg | +100 lb +45.3 kg | +136 lb +61.7 kg | +183 lb +83 kg |
| 150 lb 68 kg | +74 lb +33.5 kg | +104 lb +47.2 kg | +143 lb +64.8 kg | +192 lb +87.1 kg |
| 160 lb 72.6 kg | +77 lb +34.9 kg | +109 lb +49.5 kg | +149 lb +67.5 kg | +200 lb +90.7 kg |
| 170 lb 77.1 kg | +81 lb +36.7 kg | +113 lb +51.3 kg | +156 lb +70.7 kg | +208 lb +94.4 kg |
| 180 lb 81.6 kg | +84 lb +38.1 kg | +117 lb +53.1 kg | +161 lb +73 kg | +216 lb +98 kg |
| 190 lb 86.2 kg | +87 lb +39.5 kg | +122 lb +55.3 kg | +167 lb +75.7 kg | +224 lb +101.6 kg |
| 200 lb 90.7 kg | +90 lb +40.8 kg | +127 lb +57.6 kg | +173 lb +78.5 kg | +232 lb +105.2 kg |
| 210 lb 95.3 kg | +93 lb +42.2 kg | +130 lb +58.9 kg | +179 lb +81.2 kg | +239 lb +108.4 kg |
| 220 lb 99.8 kg | +96 lb +43.5 kg | +134 lb +60.8 kg | +184 lb +83.5 kg | +247 lb +112.1 kg |
| 230 lb 104.3 kg | +99 lb +44.9 kg | +139 lb +63.1 kg | +189 lb +85.7 kg | +254 lb +115.3 kg |
| 240 lb 108.9 kg | +102 lb +46.2 kg | +143 lb +64.9 kg | +196 lb +88.9 kg | +262 lb +118.9 kg |
| 250 lb 113.4 kg | +104 lb +47.2 kg | +147 lb +66.7 kg | +201 lb +91.1 kg | +269 lb +122 kg |
| 260 lb 117.9 kg | +107 lb +48.5 kg | +150 lb +68 kg | +206 lb +93.4 kg | +276 lb +125.2 kg |
| 270 lb 122.5 kg | +110 lb +49.9 kg | +154 lb +69.8 kg | +211 lb +95.8 kg | +283 lb +128.4 kg |
| 280 lb 127 kg | +112 lb +50.8 kg | +158 lb +71.6 kg | +216 lb +97.9 kg | +291 lb +132 kg |
| 290 lb 131.5 kg | +116 lb +52.7 kg | +161 lb +73 kg | +221 lb +100.3 kg | +296 lb +134.3 kg |
| 300 lb 136.1 kg | +118 lb +53.5 kg | +166 lb +75.3 kg | +227 lb +103 kg | +303 lb +137.4 kg |
How Women’s Dumbbell Lunge and Hip Thrust Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
99.8 → 178.7 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the hip thrust standard minus the dumbbell lunge standard. A plus sign means the hip thrust standard is higher. A minus sign means the dumbbell lunge standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +88 lb +40 kg | +126 lb +57.1 kg | +170 lb +77.1 kg | +220 lb +99.8 kg |
| 110 lb 49.9 kg | +93 lb +42.2 kg | +134 lb +60.8 kg | +181 lb +82.1 kg | +234 lb +106.2 kg |
| 120 lb 54.4 kg | +99 lb +44.9 kg | +142 lb +64.4 kg | +192 lb +87.1 kg | +248 lb +112.5 kg |
| 130 lb 59 kg | +105 lb +47.6 kg | +150 lb +68.1 kg | +203 lb +92.1 kg | +261 lb +118.4 kg |
| 140 lb 63.5 kg | +110 lb +49.9 kg | +157 lb +71.2 kg | +213 lb +96.6 kg | +275 lb +124.7 kg |
| 150 lb 68 kg | +115 lb +52.1 kg | +165 lb +74.9 kg | +223 lb +101.2 kg | +288 lb +130.6 kg |
| 160 lb 72.6 kg | +120 lb +54.4 kg | +173 lb +78.5 kg | +233 lb +105.7 kg | +301 lb +136.5 kg |
| 170 lb 77.1 kg | +125 lb +56.7 kg | +179 lb +81.2 kg | +243 lb +110.2 kg | +313 lb +141.9 kg |
| 180 lb 81.6 kg | +130 lb +59 kg | +186 lb +84.3 kg | +252 lb +114.3 kg | +325 lb +147.4 kg |
| 190 lb 86.2 kg | +134 lb +60.7 kg | +193 lb +87.6 kg | +261 lb +118.4 kg | +337 lb +152.9 kg |
| 200 lb 90.7 kg | +139 lb +63 kg | +200 lb +90.7 kg | +270 lb +122.4 kg | +349 lb +158.3 kg |
| 210 lb 95.3 kg | +143 lb +64.8 kg | +206 lb +93.5 kg | +279 lb +126.5 kg | +360 lb +163.3 kg |
| 220 lb 99.8 kg | +148 lb +67.1 kg | +213 lb +96.6 kg | +288 lb +130.6 kg | +372 lb +168.7 kg |
| 230 lb 104.3 kg | +153 lb +69.4 kg | +219 lb +99.3 kg | +297 lb +134.7 kg | +383 lb +173.7 kg |
| 240 lb 108.9 kg | +158 lb +71.7 kg | +225 lb +102.1 kg | +305 lb +138.4 kg | +394 lb +178.7 kg |
Dumbbell Lunge and Hip Thrust Exercises Used by This Calculator
This calculator uses a strict loaded dumbbell lunge and a bench-supported barbell hip thrust. Use strict canonical Dumbbell Lunge and Hip Thrust tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Enter combined load from two matched dumbbells
Use one forward or reverse lunge direction for the set, reach at least parallel front-thigh depth with the back knee near the floor, and return to stable standing. Do not enter per-hand load, stationary split squats, walking or Bulgarian lunges, support, bounce, partial reps, or substitutions.
Use a bench-supported barbell hip thrust
Support the upper back on a stable bench, lower to a repeatable bottom position, and drive through planted feet to full hip extension without lumbar hyperextension. Do not enter a floor glute bridge, Smith-machine thrust, machine glute drive, partial rep, or barbell weight that excludes part of the loaded total.
Enter one recent Dumbbell Lunge result and one recent Hip Thrust result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Dumbbell Lunge — View the individual Dumbbell Lunge standards and next strength-level target.
- Barbell Hip Thrust — View the individual Hip Thrust standards and next strength-level target.
- Barbell Lunge — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Reverse Lunge — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Bulgarian Split Squat (Per Leg, Raw) — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Calf Raises — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.